copy and paste the following embed code into your website. it assigns a score to all running performances and let’s you equate a time in one distance against another. for instance, you can compare your vdot score from a recent 5k result to a friend’s score who just ran a half marathon. intensity: generally in the range of 59-74% of vo2max or 65-79% of your hrmax. you may be up to 20 seconds slower or faster than the specified pace on a given day. purpose: running at your easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. purpose: used to experience race pace conditions for those training for a marathon or simply as an alternative to easy pace running for beginners on long run days.
recoveries are to be long enough that each run feels no more difficult than the previous run, because the purpose of reps is to improve speed and economy and you can not get faster (nor more economical) if you are not running relaxed. reducing rest time between individual work bouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy. intensity: generally in the range of 95-100% of vo2max or 98-100% of hrmax. usually at a pace that you could maintain for about 10-15 minutes in a serious race. if a workout calls for “hard” runs, then go by feel and imagine 5k race pace, as he intensity of each run. it takes about two minutes for you to gear up to functioning at vo2max so the ideal duration of an “interval” is 3-5 minutes each. intensity: generally in the range of 83-88% of vo2max or 88-92% of hrmax. if you just ran 45:16 for 10k and want to know what the equivalent performance is for the marathon it will tell you 3:28:26. this information is great for measuring your fitness and setting goals in upcoming races based on previous performances.
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